There’s nothing better than getting outside in the summer months and enjoying the weather and fresh air without the fear of being caught in a downpour or having your brand new trainers ruined by muddy puddles. And if you want to mix up your outdoor exercising and move away from that trusty old run, we have just the answer: walking. We know what you think, a stroll in the park isn’t going to have as many benefits as a good cardio session, but you’d be wrong. Research shows that walking for just 30 minutes each day can lower some cancer risks, prevent obesity and diabetes, increase mobility, relieve anxiety and depression, fight fatigue and slow Alzheimer’s. Yep, we could hardly believe it either. So whether you want to pound the pavements or head out into the countryside, there’s really no excuse not to turn your workout into a walk-out. Even better? We’ve made it easy for you with our daily guide below.
Monday: 20-min brisk walk; enough to get your heart rate up. Pick a marker at the halfway point.
Tuesday: 25-min steady-pace walk: 2 mins fast, 3 mins slow, repeated 5 times.
Wednesday: 20-min brisk walk, but try to get beyond your halfway marker.
Thursday: 30-min walk: 3 mins fast, 2 mins slow, repeated 6 times.
Friday: 25-min brisk walk. Add in some hills to increase the intensity.
Saturday: 30-min walk: 5 mins fast, 5 mins slow, repeated 3 times.
Sunday: 40-min brisk walk. See how far you get beyond your halfway marker – can you double the distance?
Don’t forget – to avoid injury, do a quick warm-up (5 mins walking, moderate pace) and cool down (3 mins, slowly) before and after your workout.
Let us know how you get on by visiting our Facebook page or tweeting us @healthymag. Happy walking!